lets get it
WARM UP
10 minutes:
5 ea. Spider lunge (rotate both ways)
5 Hand-release push up + shoulder/knee taps
10 ea. Knee hug + airplane
5 Prone handcuff superman
5 ea. Lunge twist (add reach for more)
25 Hollow rocks
50 Jumping jacks
20 sec. High knees
20 sec. Butt kickers
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AIN’T GOT NO LEGS, LT. DAN
3 Rounds, 60 sec each
1. Squat
2. Squat hold
3. SL Bridge (heel-toe roll) (30″ ea)
4. Quad lean
5. Cossack squat
6. Reverse lunge to high skip
7. Squat lateral jump
8. High knees
9. REST
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STRETCH ARMSTRONG
3 Rounds, 60 sec each
1. Kick through
2. Push up to bird dog
3. Y + T + Handcuff superman (20″ ea.)
4. Inchworm
5. Side plank hugs
6. Extended plank
7. Eccentric Sphinx push up (Slowly lower, walk back up to start)
8. Jump rope | Jumping jacks
9. REST
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AAAAAAAAAABS
2 Rounds, 30 reps each
1. Reverse crunch
2. Penguin
3. Cross Toe touch
4. Russian twist (slow)
5. Side plank (seconds each side)
6. Hollow rocks
